Weightlifting Track: Heavy Complex and Strength Foundation
Friday, July 17, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Today’s session is about holding onto technique under high tension. We’re pairing a heavy complex with raw strength work. It’s demanding. Keep your transitions sharp and don’t let your posture collapse as the weight climbs.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Clean + FS + Jerk | 5 sets | 80-90% 1RM | Speed under the bar |
| Back Squat | 3×2 | 85%+ 1RM | Drive through the midfoot |
| Clean Deadlift | 3×3 | 100% Clean 1RM | Maintain a flat back |
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
Clean + FS + Jerk
5X @ 80-90%
Score type: Load
Back Squat
3x2 @85%+
- warm up to 80% before counting sets
Score type: Load
Clean deadlift
3x3 @100% of clean
Score type: Load
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Movement Glossary
Clean + FS + Jerk — A complex consisting of one clean, one front squat, and one jerk. This tests your ability to maintain stability while fatigued. Keep your elbows high in the catch.
Back Squat — A foundational strength movement where the bar rests on the upper traps. Descend until thighs are parallel to the floor. Brace your core aggressively before every rep.
Clean Deadlift — A pull from the floor to the hip that mimics the first pull of a clean. It’s slower and more controlled than a standard deadlift. Keep the bar tight to your shins.
FAQs
Q: How should I manage the intensity on the complex?
A: Start at 80% to find your rhythm. If the first set feels crisp, move toward 90%, but prioritize the quality of the jerk over adding weight.
Q: Why are we doing clean deadlifts after squats?
A: We’re building specific pulling strength. This ensures your legs can handle the weight of your clean without your back becoming the weak link.
Q: What is the most common mistake during the front squat portion of the complex?
A: Letting the chest dip. Fight to keep your torso vertical so you’re in the perfect position to drive the jerk.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136